Challenging takes on the staple move you love to hate
Muscles are masters of adaptation: Once they get used to a movement, they stop getting stronger—and you stop seeing results. To prevent plateaus (and boredom), you need to keep changing your workout. An easy way to do it: Replace one of your go-to exercises with a new version. In this series, trainers share a few of their favorite fresh takes. Sub them into your routine to keep the results coming.
ORIGINAL MOVE: Burpee
BENEFITS: When it comes to combining cardio and strength, the burpee is the best. It’s essentially a fluid version of a squat, plank, push-up, and jump. With every rep you’re strengthening your quads, glutes, hamstrings, core, chest, arms, and back. But because you move through the motions quickly, a burpee also increases your heart rate, netting you cardiovascular benefits as well as a high calorie burn.
NEW MOVES: Broad-jump burpee (from New York City-based trainer and Equinox group fitness instructor, Miriam Wasmund); slalom burpee (from Amanda Young, a group fitness instructor at Equinox’s New York locations).
In one fluid motion, perform the following three steps. (1) Squat low, reach your arms back toward your hips, then thrust your hips and arms forward as you jump as far forward as possible, landing in a squat. (2) Jump straight up, landing in a squat. (3) Place your hands on the floor in front of your feet, jump your feet back so you’re in a plank position. Jump feet forward, stand, and repeat the entire sequence.
Stand with feet hip-width apart and arms extended at your sides. Squat as you place your hands on the floor in front of your feet, then jump feet back so you’re in a push-up position. Bend knees and hop feet toward left hand, right hand, and then the center (between hands). Stand as you jump up, raising your arms over your head; return to the starting position.